None whatsoever. This course was designed specifically for people who are new to practice — or who have trie before and found it frustrating. We start from the very beginning, and we stay there as long as needed..

Most people who feel like meditation "didn't work" were measuring by the wrong metric — trying to achieve a quiet mind, a peak state, or some dramatic transformation. This course changes the metric entirely. The only question we ask is: did you show up? That's it. Everything else follows from that.

 At the Root level, you are looking at roughly 15 minutes in the morning and a brief check-in in the evening. That's it. We are not aiming for intensity. We are aiming for rhythm. Small, consistent steps taken daily will carry you much further than heroic bursts of effort.

That's incredibly normal.

Many of us have spent our lives staying busy, distracted, and externally focused.

The discomfort often isn't a sign that something is wrong.

It's a sign that you are finally slowing down enough to notice what you've been carrying.

No. Sit in a chair. Sit on a cushion. Sit on your couch. Physically it is best if your knees are below your hips. So whatever helps you feel comfortable and supports you to sit tall. The position matters far less than the showing up. What we are building is a relationship — not a performance.

The practice draws on wisdom from contemplative, Buddhist, indigenous, and neuroscientific traditions — but it belongs to no single religion. It is grounded in the body and in attention. Whatever your beliefs, you are welcome here exactly as you are.

That is exactly why you are here. A busy, restless mind is not a sign that meditation isn't for you. It is a sign that it is. The wandering mind is not the obstacle — it is the training ground. Every time you notice and return, you have done a rep. The practice is working.

That's a completely understandable response. The forgiveness lesson is not about dramatic emotional release or confronting your deepest wounds on day three. It is about understanding — practically, physiologically — why carrying the past in your body is costly, and learning a simple, gentle way to begin setting it down. You work at whatever depth feels right. There is no pressure.

No. This is a practice course, not a therapeutic program. If you are working with significant trauma or mental health challenges, we recommend doing this alongside support from a qualified professional. The practice is designed to be safe and supportive — but it is not a substitute for clinical care.

You will have established a foundation — a daily rhythm, a relationship with your own attention, and a set of tools that are yours to keep. From there, you can deepen through the Tend and Embody levels, or simply continue building the Root practice. There is no graduation. There is only relationship. And relationship doesn't end.

Begin again. That is the entire practice in three words. Missing days is not failure. It is an opportunity to practice the most important skill this course teaches: returning without judgment. Grandma still loves you. Grandpa just asks: what do you need to change to get back to your seat?

After 21 days, ask yourself:

• Am I a little more present?

• A little less reactive?

• Is there a little more space between something happening and my response?

• Do I feel slightly more at home in myself?

If yes — even slightly — the practice is working. Don't believe us. Run the experiment. Trust your own experience.